May 18, 2026
No Equipment Athlete
Bodyweight Conditioning Flow
Main WOD
- - 10 burpees
- - 15 mountain climbers
- - 20 alternating lunges
- - 25 bodyweight squats
Week 20 • Block 5 (Week 4/4) • Training Day
This Week's Focus
Mixed Conditioning
Warm-Up
- - 5 minutes of dynamic stretching, focusing on legs and hips
- - 30 seconds of high knees
- - 30 seconds of butt kicks
- - 3 rounds of: 10 air squats, 5 push-ups, 10 walking lunges (5 each leg)
Recovery
- - 5-10 minutes of walking at an easy pace to lower heart rate
- - Stretch out major muscle groups used: quads, hamstrings, shoulders
Mobility
- - Deep lunge with a twist hold for 30 seconds each side
- - Standing forward fold hold for 1 minute
- - Pigeon pose on each leg for 30 seconds
Coaching Advice
Target time: Complete all 5 rounds within 18:00
How to pace: Aim for a steady pace that allows you to maintain movement throughout the duration; avoid going all out.
How to be competitive: Try to maintain consistent breathing and break movements down if needed, but keep pushing for rounds; keep your form tight especially in transitions.
What you should feel: Expect to feel a moderate level of exertion throughout the AMRAP, pushing your limits but being able to maintain a pace without breaking form. After the workout, light fatigue in muscles and a sense of accomplishment should be felt.
Coach Note
This AMRAP focuses on mixed conditioning with a primary emphasis on strength endurance and bodyweight movement efficiency. The alternating movements are designed to promote aerobic endurance and muscular stability, preparing you for the upcoming testing block.